Category Archives: PFIT TIPS
WORKOUTS – EXERCISES – TRAINING TIPS
Let’s get PFIT! It’s time to workout! Get fresh new workouts, training ideas and exercise tips to start, or tweak, your program so you get that bod you’ve been longing for!! Success is just around the corner! Get to know your body and how fitness truly works when you do it right. Each blog offer applicable tips and information to help you reach your goals.
I don’t look at the body as a sex symbol or in vanity. To me, the body is like a clump of clay that can be sculpted into different shapes by applying science – and, like clay sculpted into a pitcher, our body is better used when it’s in good shape. A potter will cut away the excess, dig out the junk and squeeze the clay until it takes shape. If clay could hurt, it probably wouldn’t like the process very much. It would likely say “OUCH!”
In fitness, calorie management and training are the sculpting hands and much work is required to mold you in the best shape. One of the things I’m enjoying most, is one of the things I hate most – learning to set limits, stick to a plan and remain disciplined when I normally would cave. We live in a society where no one likes restrictions. People eat what they want to eat, buy what they want to buy and do what they want to do. When did restrictions become a bad thing? We need boundaries. We need to practice more self-control. It’s healthy and it makes us strong.
I’m loving living with more limitations, forcing myself to do what I don’t want to do to get to where I want to go. It’s hard work, but it makes me proud. I’m learning to control my flesh and not let it control ME! I’m learning I can do so much more than I thought I was capable of.
You may look at my suit and think WOW, that’s beautiful!! A bikini contest must be like a beauty contest, but it really isn’t. It’s more like a science fair. I am nothing more than one big science project.
I’m not competing to win a trophy, because I think I have a good body, or because I want to be on stage. I might not even PLACE! I can’t go on stage hoping to win a $40 trophy, or seeking praise from people. That is not what makes me who I am. A trophy can’t define me. It mustn’t. It’s the training, the self-discipline, the process and what God teaches me along the way that means more to me than a bronze sculpture or a medal. It’s finishing what I started to become the best version of me I can. That’s what will make me a winner, trophy or no trophy. It’s me against me – and I plan to CRUSH the old me!!
The truth is, I really don’t want to compete. I don’t care about the stage (terrified of the stage is a more accurate description lol). I am not comfortable being in a bikini in front of hundreds of people – I don’t even walk to my car from the beach without a cover up on! I dread standing next to a bunch of other girls to be “judged” – don’t we get judged enough every day? Lord knows, I know ALL of my flaws already and could just slip the judges my own list of all my shortcomings and save them time.
I’m competing, first, because my husband has been dying for me to do this with him for years – and I admit, dieting and training together has been a lot of fun. Second, I am competing because it’s forcing me to break through plateaus, push my limits, reach my goals, and step out of my comfort zone. It’s an incredible amount of work and a time where God is growing me in ways I never thought possible. The same way your muscles can’t grow unless you put them under pressure, I personally can’t grow if I constantly am avoiding the challenges of being under pressure.
My body is NOTHING – it will fade away like a dying flower. Learning to not be controlled by it is teaching me so much about myself and about how much more we need to let God be in control – not out stomach, not our laziness, not our selfish ambitions. Learning to die to flesh and live in the spirit both require a lot of discipline – and I plan to run this race of life to the best of my ability!
“…I discipline my body and bring it to submission, so when I have preached to others, I myself should not disqualified“ 1 Corinthians 9:27
The Bikini – Sewn In The Sun
Cara will help you pick out the cut, color and design that will best enhance your physique. She’s AMAZING when it comes to knowing exactly what will look best on you. She’s got mad skills!!
Visit their site, or stop by their store!
763 N Alt A1A Suite D, Jupiter, Florida 33477
You might have seen photos of Steve and I on social media at LiveExercise. We lead an online workout class that is LIVE (yes, you get to see ME suffer for a change boot campers!). We do not edit it, we do not take breaks. We do no stop when we get sick (Ok, I might pause and whine for a few seconds before Steve makes me get back at it!), but the whole idea of LiveExercise is it is REAL, it is LIVE.
If you can’t workout with me at my gym, you can now workout with me online! Last fall, we started our BCx Boot Camp show online (it started off being called LiveXFit by BCx, but now is just called BCx), and it’s been doing GREAT!! Each show is a little different, but they all are super challenging and all combine strength with cardio to burn fat and tone up all in one 30-40 minute workout. We do a lot of body weight exercises along with a variety of tools from gallons of water to kettlebells. We teach you modifications if you don’t have the tools we are using and we constantly are doing something new and fresh.
Get Your Free Trail
If you are not sure what to do in the gym, need some fresh routines, or just like to follow a good program, join us on our BCx show at LiveExercise and try us out for a month FREE!! Just type in the code “BCX” to get your 30 day trial. No credit card necessary, just sign up and start your workout!!
Not only do you get to workout with us, you will have access to over 3,000 workouts! So give LiveExercise a test run and tell us what you think! I think you’ll love what you see – there is NOTHING out there even close to it!! We are proud to be a part of the LiveExercise family and consider it an honor to be a part of your fitness journey! <3
Where to Start:
Option #1 – do our most current show. Each show is dated and the most current show is the featured video.
Option #2 – scroll to the bottom and choose from one of the most current shows based on focus. (see screen shot below)
Option #3 – Click on “See All Episodes” and choose from all the shows. You can even bookmark shows you really loved to go back to later. :)
Option #4 – Go to the Onboarding page and have the LiveExercise team suggest workouts you might like (from all the workout shows).
A Sneak Peak of Our Instructors…
Does your sweat talk? Mine does (thanks to ViewSport sweat activation apparel). I got my shipment of ViewSport clothing last night and couldn’t wait to wear it on our BCx Boot Camp show on LiveExercise.com. I already had one tank, but now I have a bunch of fun outfits that “talk” as I sweat.
“Strength is Beautiful” Tank
Secret Message on Back: “Train Harder”
Performance Heartbreaker Shorts in Hot Pink
You can even CUSTOMIZE your OWN designs and messages! Create your own secret message for your running group, competition team, gym members, cheerleader squad or sport. CLICK HERE for more information or to browse their store! More pics to come! Follow me on Instagram, Facebook & Twitter for more pics!
I recently visited my friend, Audree “The Shoe Lady”, who is a Certified Pedorthist located at Bob’s Shoe Repair on 8th Street in Vero Beach, to get some guidance with orthotics. My left ankle had been acting up again. Last year I had to stop cardio altogether and go to rehab – and I was NOT going to let that happen again!
She suggested I need more arch support and fit me for some orthotics to go in my running shoes – and I also got 2 new pair of Spira running shoes!! (See my product review on Spira Footwear)
The first thing I noticed was that I could really feel the orthotic’s arch in my left shoe much more than the right. This told me that I definitely had a lower (collapsing) arch in that foot. I had no idea I needed arch support! My arches weren’t hurting – my ankle was. She explained how they are connected and said that was very common.
Later that day I went to Posture Perfect and had my posture analyzed. Low and behold, not only did I have arch issues, my center of gravity was leaning over my left foot. Dr. Wetter took photos, I could clearly see the right side of my body crossing over the “plum line” (the reference to where my center was supposed to be) over to my left side. How interesting was this?! It was an “a-ha” moment for me, and it all made perfect sense. No wonder I needed arch support on my left foot, it was bearing all my weight!
After nearly 3 weeks of running with my new arch support, not only am I not having ankle pain, I am running MORE! Since I’m trying to lean out, I needed to run more than usual. I did a total of 9 cardios last week, between running, kickboxing and LiveExercise classes, and my ankle is pain-free. The orthotics fit every pair of shoe I have so I can use them in my new Spiras or switch them out as needed.
After great success, I interviewed Audree to learn more so I could pass along more information on orthotics because I realize I’m probably not the only one who needs her help!!
1. What is the most common foot problem you see?
Plantar Fasciitis for sure…
2. How is it fixed?
Immediate action includes anti inflammatories, ice, stretching (I recommend tracing the alphabet with your foot). A more long term solution would be a foot orthotic and a good supportive shoe. A foot orthotic will help to diffuse the weight bearing of the foot, thereby taking pressure off the heel and supporting the mid-foot and arch.
3. What are symptoms of a possible shoe issue.
Pain. If you suddenly develop some sort of foot pain or knee pain, it can be an indicator your shoe is not the right shoe for the activity you’re doing, or it is worn out (for example, cushion, heel wear or uneven heel wear).
4. What do most people not know about insoles?
That an insole is just that, a piece of foam that can replace the insole of the shoe. What most people need is arch support. A foot orthotic, either off-the-shelf or custom, can disperse the weight bearing of the entire foot.
5. How do you know if an insole is right for you?
In most cases you may need a professional opinion to begin with, but you always want something with arch support. (Tip: To test the quality of the insole, do this test: Lay the “insole” on a flat surface and push down on the arch. It should not flatten out.) Additionally, some people need more cushion while others need something more aggressive and firmer.
6. What is the price range for good insoles?
$35-$75 for a decent off-the-shelf orthotic.
7. What is the best insole on the market & what does it cost?
Believe it or not, the best orthotic I carry is one of my least expensive by Vionic. It has good arch support as well as a good cushion.
8. What is one thing you wish you could tell all your customers?
Arch support, arch support, arch support. The human foot was not designed to walk on concrete, which is what we do everyday.
Marley and I thank you Audree for taking care of my feet!! We’ve had a blast on our morning runs together – and we wouldn’t have been able to run every morning without you and your orthotic insoles!!!
When I was in high school, my homeroom teacher came up to me and said “you’re walking the fence Bonnie.” I knew exactly what he meant and I’ll never forget it (or him, Coach Youngblood). While he was talking about how I acted at school verses how I acted at church, I believe this same condition (walking the fence) happens to all of us in many different areas of our life – including fitness. People have so much unnecessary stress in their life because they “walk the fence” with their diet, with exercise, with relationships, with finances and absolutely with their spiritual life. This “condition”, I’ll call it, causes so much discontentment, frustration, restlessness, resentment, anger, bitterness, conviction and conflict. Why? Because you want peace, but your body and mind are in conflict. You know what you WANT, but you aren’t doing what you NEED to do to get it. You are “walking the fence”.
For example, you want to get fit, but you aren’t fully committed to the diet. In this case, every time you eat poorly, every time you weigh yourself, or every time you don’t like the way you look in clothes, you are filled with regret, guilt, conviction, stress and disappointment. In addition, every time you are with your fit little friend, you are uncomfortable. A matter of fact, you are actually downright grouchy and feel even worse because she’s a constant reminder of what you should be doing. As a result, you may even avoid your fit friends or avoid the gym. Listen, there is more to life than how we fit in our jeans. I admit, I like myself better at a certain weight, but what I like more is the peace I have with myself when I am taking care of my body and living right (or at least trying!!). I refuse to live a life buried in guilt and discouragement from letting my life get out of control. While I sure do enjoy feeling thinner and fitter, I also enjoy the peace of knowing I am doing what is healthy and good.
Maybe your issue isn’t with food or fitness. Maybe it’s with relationships or with God. No matter what you are wrestling with, if you are filled with conviction, anger, frustration and restlessness, it’s often because you keep doing what you WANT to do and resisting what you SHOULD do. Once you want peace more than whatever you are currently craving, change will happen and peace will come. Joyce Meyer said peace finally came in her home when she wanted peace more than she wanted to be right. How often do we trade peace for something temporary? There is simply NO PEACE when you are on the fence. You can’t “rest” on the fence. On the fence, there is indecisiveness, conviction, conflict and restlessness. Peace requires commitment – the commitment to do what you need to do, not just what you want to do. It’s the decision to get off the fence and get on the RIGHT side of life. Depart from evil and do good; seek, inquire for, and crave peace and pursue (go after) it! Psalm 34:14 I LOVE this scripture!! If you crave peace, don’t wait for it to come to YOU, chase after it, seek it, pursue it, do everything you need to get it – and depart from the things that are getting in the way of peace. What are you not willing to “depart” from? Are you trading peace for food? Are you trading peace for what makes you feel good in the moment? You know which side of the fence you should be on so what are you waiting for? Seriously, what is more valuable than peace?
According to the Physical Activity Guideline for Americans, you should do 150-300 minutes of moderate-intensity exercise weekly. Even if you do the minimum, which means you should do 30 minutes of moderate aerobic activity five days a week. This could easily get very boring over time!!
Today, on Answers.com, I wrote on ways to make your cardio more interesting and more effective. I wanted to make sure you didn’t miss these 3 workout ideas I shared with Answers:
1. The 3-Way Split
2. The 30-Minute Cardio and Core Workout
3. The 30-Minute Full Body Cardio and Conditioning Workout
CLICK HERE to get all three workouts on Answers.com!
Tools: You can use a slant board if you have one, or you can do the exercises on the floor. Add a dumbbell or plate weight for more resistance.
Instruction: I added links to instructional video that simulated what I was doing in the gym so you could get an idea of what each exercise looks like).
6-Pack Cardio Workout
10 Minutes of High-Intensity Elliptical (high resistance)
15 Sit Ups (on slant board if you have one)
15 Crunches (on slant board)
15 Reverse Roll Ups
15 Diagonal Knee
10 Minutes of High-Intensity Elliptical
15 Sit Ups (on slant board if you have one)
15 Crunches (on slant board)
15 Reverse Roll Ups
15 Diagonal Knee
10 SLOW Sit Ups (on slant board if you have one)
10 SLOW Crunches (on slant board)
10 SLOW Reverse Roll Ups
10 SLOW Diagonal Knee
10 Minutes of High-Intensity Elliptical
Matching Graphic for sharing:
Reebok Outlet has taken 50% off all items for one day only. This is in addition to the already discounted prices!!!!!!!!!!!!!
Offer: Reebok Outlet: 50% off all items!
Run Date: Wednesday, July 23rd ONLY
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Now’s your chance to stock up!
**This post contains affiliate links and I will be compensated if you make a purchase after clicking on my links.
Check out what’s in their outlet! (OVER 720 KILLER ITEMS)
ATVs – My trail running shoe
My favorite running shoe, the DMX SKY
My favorite weight training shoe, the CrossFit Nano 2.0 (Hint: I have bought both guys & girls shoes to get the colors I want!)
My favorite workout shorts!!
Steve’s favorite training shorts.
Here’s a video on the shorts I wear. You don’t have to be a crossfitter to appreciate these super comfy shorts that are great for lifting weights, doing kickboxing classes, running or any other activity that requires flexible comfortable attire.
While one of my pet peeves is when a walker walks in the middle of the road, when there is a nice sidewalk right there, I have to admit I like running on asphalt over concrete. As I was running yesterday, I wondered if running on asphalt was actually softer and better for you. I decided to do some research when I got back home.
Asphalt vs Concrete
After doing some digging, I couldn’t really find any firm evidence asphalt is better for your body (there were mixed reviews and conflicts in opinions on the topic), however, I did find evidence it is indeed softer. According to my research, concrete is approximately 10 times harder than asphalt. These surfaces are measured by pounds per square inch (psi). Asphalt can be around 400-600psi and concrete can be anywhere from 3,000-4000psi for sidewalks to 8000-10000 for airport runways. Even though I found mix reviews on the impact these surfaces have on the body, I personally believe softer is better – and if nothing else, it’s more comfortable for me to run on them.
The next issue is how to run on the asphalt safely, without irritating drivers or getting run over. If you are like me, you’ve probably complained about people on the road. I can’t tell you how many times I’ve heard Steve say “there’s a sidewalk right there you moron”. What he really means is “I almost hit you and you scared me to death and I really wish you’d use the sidewalk so you will be safe”. However, after the guy flips you off for coming too close to him when he was running in front of the sunrise, in a blind spot, wearing all black and taking up his half of the road, “what a moron” comes out of his mouth first.
So, here are a few tips to keep you running safe, and keep everyone’s middle finger in control.
8 Safety Tips for Road Runners
1. Know that you are SUPPOSED to run on the sidewalk. Even if you choose not too, please know it is the law (at least it is here). While Florida law prohibits running on the road if there is a sidewalk nearby, I haven’t heard of anyone getting a ticket for that (YET). However, there are also laws for pedestrians to follow when sidewalks are not available. It would be smart for runners to follow these laws (since they are made for our own safety and were probably pretty well thought out) so you are as safe as possible if you choose to not run on the sidewalk. Tips #2 & #3 address those laws.
2. Run on the RIGHT side of the shoulder (to the right of traffic). The law says the first choice (if there are no sidewalks) is to run on the RIGHT of the SHOULDER. (Note, I don’t believe an extra 4 inches of asphalt constitutes a shoulder. The Federal Highway Administration defines a shoulder as “the portion of the roadway contiguous with the traveled way for accommodation of stopped vehicles for emergency use”. This means a true shoulder should be big enough to pull over safely on. I would have to ask an officer if we should run on a 6 inch piece of asphalt to really know, however, if my body can’t fit on the shoulder without crossing the line, I doubt very seriously they want you on it.) Please realize this is NOT saying to run on the right side of the road. Pedestrians should travel on the the FAR RIGHT of the shoulder OFF the road and not in the lane at all. Run to RIGHT of cars, to the RIGHT of the white line and the RIGHT of the shoulder. Got it? Good!
3. Run on the LEFT side of the road (facing traffic). If there is no shoulder, like in most cases around my neighborhood, then pedestrians should run on the LEFT side of the road. So, if you are running in a neighborhood, a country two-lane road or on a long drive, you should always be on the LEFT side of the LEFT lane going against traffic. Don’t think pedestrians have the right-of-way. They DON’T. The ONLY time you have the right-of-way is when you are using a crosswalk. And if a car comes close to you, don’t glare at them like they are the idiot. You are the one that is not where you are supposed to be. Waive politely for being in their way, thankful they didn’t run over you. If nothing else, they won’t drive by thinking fit people are dumb AND mean!
4. Move out of the way. It is polite to move to the outer edge of the road or even off the road when you see a car coming. This acknowledges that you see the car coming, and you know they have the right-of-way. Plus it’s just plain safe!
5. Be visible. It KILLS ME to see people running at dusk, dawn or even at night wearing black AND running on the road. Do you know how many times Steve or I have almost hit someone running on the road on the way to or from work, simply because they were not visible? Way too many times. Although you may not want to wear a dorky reflective vest, you can avoid wearing black, you can wear light and bright colored clothing, and you can even buy reflective clothing that is both stylish and safe. If you run during these times, you should invest in the proper gear. If you aren’t visible, then it would be better for your health to run on the sidewalk than trying to protect your joints but end up getting hit by a car. Just sayin’.
6. Turn your headphones down. I always have my headphones on when I run, but I keep them at a level where I could still hear screeching tires, a horn, siren or even someone yelling at me. If you can’t hear warning signs, you are risking unnecessary danger. If you are running at night, you may choose to not wear headphones at all so you can hear footprints if you feel you are at risk for anyone from sneaking up on you. The best way to stay safe is to increase awareness of what is going on around you at all times. If you block out noises, you just limited one of your most powerful senses.
7. Move off the road when you can’t see oncoming traffic. If you are walking around a corner or up a hill, realize oncoming traffic has no clue you are right around the corner. Your advantage is you can hear them coming. They have no advantage. You are in a blind spot and even their mere reaction to seeing you suddenly could cause them to overreact, panic or even swerve. Many people only think of what THEY can see, and not what drivers see. Just because you see someone coming doesn’t mean they see you.
8. Be nice. Seriously people. I hate to say this, but don’t be a grumpy running snob with your 4 water bottles, compression socks and competition outfit acting like you are racing for a million dollars. You are a walking (or should I say running) advertisement for fitness so be a good one! No one wants to hit a happy smiling runner. Noooo! They slow down, move over and wave a nice happy wave to that runner. If you want to get hit, have a mean scowl on your face and act like your poo don’t stink. Even if someone doesn’t choose to hit you, they may throw something at you just because they don’t like the way you look.
Share any of your own running tips or pet peeves below! I’d love to hear them!
More tips & laws for walkers and runners
Want to learn more? Read my recent blog for Answers.com, Walking and Running: 7 Rules to Stay Safe and Legal, for 4 more laws you need to know.
Do your Power Walks Lack Power? by Bonnie Pfiester, Answers.com
10 Tips to Buying Running Shoes by Bonnie Pfiester, Answers.com
Preparation Tips for Hiking by Bonnie Pfiester, Answers.com
Top 10 Running Surfaces by Runner’s World
Running on Cement, Asphalt & Grass by Livestrong
Sometimes I feel like I need a little boost to help me reach my goals. While I don’t normally take a lot of supplements aside from protein, vitamins and creatine, I do occasionally add a fat burner to the mix to give me that edge I need when I’m starting a new diet or I’m just kinda feeling blah. So, when I got the opportunity to try ThermoHeat, I jumped right on it – because NOW was one of those times!!
Being a fitness professional, I hate when diet pills claim to help you lose weight, get ripped, get your man back and fix all your problems (because you know some companies do make crazy claims like that!), however ThermoHeat just says it like it is – no fluff, just science (Click here to see clinical studies). It says it’s boost metabolism (and it DOES), helps manage your appetite (and it DOES!) and enhances energy and alertness (and it most definitely DOES).
You might have seen the ThermoHeat feature in Fitness RX. Basically, ThermoHeat is made up of a variety of nature’s best antioxidants, herbs, extracts and supplements. For instance, ThermoHeat has capsaicin in it, a chemical found in red chili pepper used to make paprika which reduces appetite & increases metabolic rate. Read more. While I’m no dietician or chemist,and can’t explain all the ingredients, I can tell you what this product does for me – or doesn’t do I should say!
Unlike many other thermogenics, ThermoHeat doesn’t make me jittery. Since I have heart palpitation issues, this is super important for me. Some fat burners make me feel very uneasy, but ThermoHeat is energizing without freaking me out. I can actually FEEL the warmth of the ingredients, warming me up from the inside – which is just plain cool (or hot, I should say). Increased body temperature results in more calories burned throughout the day.
Not only am I burning more calories at rest, the energy ThermoHeat gives me makes me want to burn even more calories. This is the edge I need to get my butt going on those days I’m not “feeling it”. Let’s be realistic. I would be lying if I told you to pop this pill and you’ll lose weight. While you will burn a few more calories a day and you may not be as hungry through the day, you will miss out on its benefits if you aren’t exercising and eating clean. What I love about ThermoHeat is I’m not only burning more calories, but I have the mental boost (more energy and alertness) to WANT to workout more. That’s the boost I’m talking about.
I have taken ThermoHeat before a run or before a class and LOVED the added energy! I don’t suggest taking it right before exercise (especially if you haven’t eaten) simply because the warm feeling feels more intense to me when I am huffing and puffing too, but if I take it with food or an hour before exercise I feel SUPER-FANTABULOUS! Seriously, the other day, I was SOOOOO DEAD! I really, REALLY didn’t want to go to the gym, but I popped some ThermoHeat (I know, it’s not a pre-workout pill, but I figured what the hay!) and DRUG my lazy bones to the gym – and ROCKED it! I totally left the gym feeling 10 foot tall and bullet proof. ThermoHeat is energizing indeed! Just ask Steve, who accused me of taking crack on the last BCx Boot Camp show on LiveExercise! lol After taking ThermoHeat, I was quite the energizer bunny! :)
Lastly, ThermoHeat is also an appetite suppressant and I DEFINITELY noticed I am not near as hungry now that I’ve been taking ThermoHeat. I do NOT condone going long spans without eating (we need to boost our metabolism by eating ever 2-3 hours), however, the other day I realized it was 6:45pm and I hadn’t eaten ALL day. I completely forgot – that is NOT like me! When I finally did eat, it wasn’t from hunger, but just because I knew I NEEDED to eat.
Basically, my take on ThermoHeat is this. If you want a little kick in the pants and need more energy without the jitters and heart racing, you should try ThermoHeat. I’ve actually never been so good and consistent about taking supplements. With ThermoHeat, I’ve been extra good about taking it on a regular basis like a good girl! Why? Because I’m comfortable taking it and it works! (oh yeah, and I have a lost a couple pounds too!)
SO thankful I got to try this product. I definitely give it 2 thumbs up!